A. Push Jerk 3-3-3-3-3-3-3
*Taken from the ground.

B. Three rounds for time:
50 Air Squats
100 Double-unders

Two rounds for reps:
0-5 min.
Run 560m
Max rep Gymnastic Pull
5-10 min.
Run 560m
Max rep Gymnastic Push
*Gymnastic Pull/Push examples: Pull-up/Push-up, C2B Pull-up/Dip, Muscle-up/HSPU.

Reminder: Am sessions have changed to 7am & 8am sessions (This week only). This time can also be used as Open Gym.

A. Front Squats 5-5-5-5-5

B. Increment as far as possible in 12 minutes of:
10 Dumbbell Snatch 22.5/15kg
15 x Burpees over dumbbell
20 Dumbbell Snatch
15 x Burpees over dumbbell
30 Dumbbell Snatch
15 x Burpees over dumbbell
40 Dumbbell Snatch
15 x Burpees over dumbbell
50 Dumbbell Snatch
15 x Burpees over dumbbell

*Record time if all reps are completed.

Photo: Robbie always brings Christmas spirit wherever he goes.

Weightlifting
0-4 minutes: light weight
1 Snatch every 20 seconds
Rest 1 minute
5-9 minutes: moderate weight
1 Snatch every 30 seconds
Rest 1 minute
10-20 minutes:
1 Snatch every minute*Increment to approx. 90% of 1RM and maintain weight for remaining repetitions.
Photo: CrossFit "Art" thanks Grant Williams.

We are back from our family holiday super charged and ready to go.

Thank you to everyone that send well wishes. The break was exactly what we needed- camping, getting outside, great food a few drinks and awesome company. We hope you all had as much fun as we did.

Now it is time to get back into it (if you haven’t already).
Reminder we are working a reduced timetable this week.
7:30am- 8:30am & 5pm- 6pm.
I can’t wait to see you all!!!

Depending upon your recent (or not so recent training) there will be two WOD options available.

A. AMRAP in 20minutes
1 Round of Cindy
Run 180m

B. Increment as far as possible in 20 minutes:
1 Round of Cindy
Incrementing Clean & Jerk 60/40kg
*Complete 1 C&J on your 1st round, 2 C&J on your 2nd round, etc.

“Cindy” Round:
5 Pull-ups
10 Push-ups
15 Squats

Photo: Kelly. This women amazes me on a daily basis. Always prepared to push her boundaries and constantly improving as a result. Thanks to Grant Williams photography.
“Be brave, push your limits and work hard until you’re celebrating your victories” (Gymquotes.co)

Happy New Year everyone!!

We look forward to seeing all your smiling faces back in the box.
7:00-8:00am with Mark.
For time:
Run 360m
10 Dumbbell shoulder press 22.5/15kg
Run 360m
20 Dumbbell Push Press 22.5/15kg
Run 360m
30 Dumbbell Push Jerk 22.5/15kg
Run 360m
20 Dumbbell Push Press 22.5/15kg
Run 360m
10 Dumbbell shoulder press 22.5/15kg
Run 360m

Wishing everyone a wonderful New Year. We are looking forward to sharing a great 2021 with you all.

Reminder we have a reduced timetable this week.
This is a flexible week- Open gym and WOD options available.
7:30-8:30am with Mark.

Suggested WOD:

3 Rounds for time:
30 Squat Cleans 42.5/30kg
30/22 Push-ups
Run 800m

Photo: Lloyd- one of my favourite photos. A picture paints 1000 words. Thank you Grant Williams.

Great work to all of those that have been attending sessions and or posting their home WODs to our members page. Your efforts will assist in inspiring others to keep moving throughout this time. Remember 20 minutes can make a difference.

Reminder we have a reduced timetable this week.
This is a flexible week- Open gym and WOD options available.
7:30-8:30am with Mark.

Suggested WODs.
Pick 1 or more of the suggested WODs.

A. Overhead Squats 5-5-5-5-5
*Work from racks if your Snatch is limiting factor.

B. Pyramid for time:
Wall Ball 9/6kg (4-8-12-16-20-16-12-8-4 reps)
Toes to bar (3-6-9-12-15-12-9-6-3 reps)

C. Death by pull/push
Complete 1 pull & 1 push on 1st minute, rest out remainder of the minute. Complete 2 pull/push on the 2nd minute, rest out remainder of minute.
*Choose a pull and push movement you have the ability to get multiple repetitions and stay in the game as long as possible.

Photo: So great to have our crew sharing photos of their activities over the holidays. Elyse completing their trail run – photo courtesy of Tim M.

Reminder we have a reduced timetable this week.
Open gym and WOD options available.
7:30-8:30am with Mark.

Suggested WODs.
Pick 1 or more of the suggested WODs below. Aim to mix over the next week (E.g. Not all weightlifting sessions) A. Four rounds for time:
Run 360m
20 Kettlebell swings 24/16kg
10 Pull-ups B. 4 x 8-10 Reverse front rack lunge (per side).
*Complete all reps on one side then the other.
* Pick a challenging weight that allows for quality movement.
* Aim to hold weight across all sets.

C. Weightlifting
2 cycles:
0-4 minutes: light weight
5-9 minutes: moderate weight
Alternate every 30 seconds:
1 Power Clean & Push Press
1 Clean & Jerk
Rest 1 minute
10-20 minutes:
1 Clean & Jerk (or push press)*
*Increment as good movement allows.
*Pick your strongest movements - power or squat Clean, push press or jerk.

We hope you all had a wonderful Christmas with friends and family.
Reminder we have a reduced timetable this week.
Open gym and WOD options available.
7:30-8:30am with Mark.

Suggested WODs:
Pick one or more of the following.

Front Squats
7 x 3reps (1 pause +2 reps) *
*2 second pause on first repetition + 2 normal pace)

Gymnastic EMOM x 14 minutes:
Min 1. 'X' Gymnastic pull
Min 2. 'X' Gymnastic push
*Pick a pull/push movement and repetitions. Maintain across 7 rounds.
*Think foundations and be mindful of total volume.

Conditioning
5 X 400m row (1:1) *
*Alternate with a partner
*Aim to maintain no more than a 10second spread across all efforts.
WeightliftingClean or Snatch (Power or Squat)
0-4 minutes:
1 rep every 20sec (maintain light weight across)
Rest 1 minute
5-9 minutes:
1 rep every 30sec (maintain moderate weight across)
Rest 1 minute
10-20 minutes (EMOM)
1 rep every 60 seconds (Increment as movement allows)
Photo: Cal during "12 Days of Christmas". Many thanks to Grant Williams for making an extra trip to the box as our photographer.